Managing type 2 diabetes with culturally relevant foods

From heartandstroke.ca

The gaps in Canada’s healthcare system hit home for Mystery Furtado when both her grandmother and best friend were diagnosed with diabetes: 

“When you get a diagnosis of type 2 diabetes, you typically also get a sheet of paper that tells you what you need to eat,” she says. “And for most people from the African, Caribbean and Black (ACB) communities, you look at it and you go, ‘I don't eat anything on this paper.’” 

Working in community health care, in London, Ont., she heard about the same challenges repeatedly from Black people with diabetes: resources that overlooked their food traditions and struggles to find affordable and nutritious cultural ingredients. 

“All of that made me realize that we could do so much great work,” says Furtado. In 2018, she founded a non-profit organization Type Diabeat-It. Her mission? To offer culturally sensitive support and resources to ACB community members — and other people of colour — living with diabetes. 

Type Diabeat-It has since become a registered charity working with several community partners. Their initiatives include: 

• London’s first Black community garden
• Afro-heritage cooking and food literacy programs
• A youth summit
• Black-led fitness programs adapted for people impacted by diabetes symptoms
• Culturally sensitive support groups.

Mystery Furtado

Why culturally relevant diabetes support matters

According to Diabetes Canada, “being of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent can increase your risk of living with type 2 diabetes.” Having diabetes raises your risk of high blood pressure, heart disease and stroke. 

Both genetics and social determinants of health play a role. In Canada, twice as many Black people as white people report facing barriers to healthcare and food security.  And Black women are more exposed to chronic stressors, including racial and sexual discrimination, which can impact their health and treatment outcomes. 

Often the Mediterranean diet is the default recommendation for diabetes management. “There’s this stigma around ‘Black food,’” says Furtado. She adds that food deserts are an issue and finding diabetes-friendly cultural foods might mean driving to a bigger town or city.

Familiar flavours

In cooking classes for all ages — from elementary school kids to seniors — Type Diabeat-It instructors demonstrate a range of delicious preparations for popular ingredients. 
 
Take green bananas.  A resistant starch, they don’t spike blood sugar. They can be boiled, added to salads or subbed in for fries — “a big hit with kids.” 

Mashed ripe plantain taste great in pancakes. They have a lower glycaemic index and more fibre than bananas or other sweeteners. 

For colder days, porridges of plantain, green bananas or millet offer a gut- and heart-healthy alternative to oats. Soups with ground foods and tubers — like cassava and yams — are also diabetes-friendly. 

Participants bring their own cultural twists to dishes. “They’ll say, ‘oh, you can add this, because this is how my family made it back home,’” Furtado says. “We’re building on that ancestral wisdom together.”

Partners in change

Type Diabeat-It and Heart & Stroke connected through a shared focus on expanding food literacy and outreach. “Heart & Stroke was looking to be more culturally aware and offer recipes that better reflect the communities they serve,” Furtado says.  

This new Type Diabeat-It recipe collection aligns with Heart & Stroke’s nutritional guidelines. You’ll find everything from a comforting porridge to a hearty bean stew to creamy ackee and spaghetti. 

Try these vibrant Afrocentric dishes to stabilize your blood sugar and support your heart and brain health. Link is Here .......

https://www.heartandstroke.ca/articles/managing-diabetes-with-culturally-relevant-foods

Cancer incidence remains higher in people with type 2 diabetes, with the gap widening in recent years

From medicalxpress.com

By European Association for the Study of Diabetes 

A nationwide study presented at the annual meeting of the European Association for the Study of Diabetes (EASD) in Milan, Italy, Sept. 28–Oct. 2 has found that people with type 2 diabetes (T2D) have a higher risk of developing cancer. Cancer incidence has risen more among people with T2D than among those without diabetes over the past 25 years, largely driven by obesity-related cancers.

Based on data from the entire adult population of Denmark, the study found that overall cancer incidence was 12% higher among men with T2D and 22% higher among women with T2D than among those without diabetes in the most recent period (2010–2022). The corresponding differences between 1996 to 2009 were 9% and 15%.

"Our findings underline the growing cancer burden among people with T2D and highlight the need to prioritize cancer prevention and early detection as part of long-term diabetes care," said Dr. Tinne Laurberg of Steno Diabetes Center Aarhus at Aarhus University Hospital in Denmark, who led the research.

"This is especially important for common obesity-related cancers, such as colorectal and postmenopausal breast cancer, for which screening programs already exist in many countries. We must ensure that people with T2D benefit fully from these established programs by encouraging greater participation."

Cancer is a major health condition associated with T2D. Prolonged exposure to high blood sugar and insulin levels, as well as insulin resistance and ongoing inflammation, may contribute to cancer development.

Over the past decade, cancer has become the leading cause of death among people with T2D in Denmark and other high-income countries. This makes it important to understand how the incidence of different types of cancer has changed over time. However, population-level data on long-term cancer incidence trends in people with and without T2D are scarce.

For the study, researchers used data from nationwide health registries to compare the occurrence of new obesity-related and non-obesity-related cancers among adults (age 18 and older) with and without T2D living in Denmark between 1996 and 2022.

Participants were considered to have no diabetes until they were diagnosed with T2D, after which they were classified as having T2D. Follow-up began when participants turned 18, immigrated to Denmark or reached Jan. 1, 1996 (whichever occurred later), and continued until they were diagnosed with cancer, emigrated, died or reached Dec. 31, 2022.

Credit: Pixabay/CC0 Public Domain

Higher incidence particularly evident for obesity-related cancers

During 27 years of follow-up, 75,540 first cancers were identified among people with T2D and 635,323 among people without diabetes.

The higher cancer incidence among people with T2D was particularly evident for obesity-related cancers, which were 45% higher in men and 30% higher in women than among those without diabetes in 2010–2022. The corresponding differences between 1996–2009 were 34% and 23%, respectively.

However, patterns differed substantially by sex and cancer type.

Among the most common obesity-related cancers, postmenopausal breast cancer—the most common cancer among women—had an 8% higher incidence in women with T2D in 2010–2022. Similarly, colorectal cancer, the third most common cancer in both sexes, had a 17% higher incidence in men and a 14% higher incidence in women with T2D.

Patterns also differed for common cancers not classified as obesity-related. For example, prostate cancer, the most common cancer among men, had a 19% lower incidence among men with T2D than among those without diabetes in 2010–2022.

In contrast, lung cancer, the second most common cancer in both sexes, had a 23% higher incidence in men and a 25% higher incidence in women with T2D during this period. The difference was particularly notable in women: Incidence was 12% lower among those with T2D than among those without diabetes in 1996–2009, compared with 25% higher in 2010–2022.

According to Laurberg, "These findings support greater recognition of cancer as a major long-term complication of T2D. Cardiovascular and kidney disease prevention remains a key priority in diabetes care. However, as outcomes for these complications improve, cancer may require greater attention as part of the long-term care of people with type 2 diabetes.

"Our results underline the importance of considering cancer prevention and early detection alongside other established aspects of diabetes care, particularly for common cancers such as colorectal, lung and breast cancer."

The researchers emphasized that the study was designed to describe differences in cancer incidence between people with and without T2D, rather than to determine whether T2D itself causes these differences. Assessing factors that may contribute to the observed differences and changes over time, such as body weight, smoking, alcohol consumption and physical activity, was beyond the scope of the study.

They also noted that classifying a cancer as obesity-related reflects an established association with obesity at the population level and does not mean that obesity itself explains the differences in cancer incidence observed between people with and without T2D.

https://medicalxpress.com/news/2026-09-cancer-incidence-higher-people-diabetes.html

6 Ways to Reduce Insulin Resistance for Better Blood Sugar, According to Dietitians

From eatingwell.com

These lifestyle strategies are small but mighty! 

KEY POINTS

• Eat more fibre-rich foods to help improve insulin sensitivity and support blood sugar balance.
• Engage in regular exercise to help muscles use glucose efficiently and boost insulin sensitivity.
• Prioritise sleep, reduce stress and gradually lose weight to help reverse insulin resistance.

Insulin resistance is an often-overlooked condition that is a precursor to a host of metabolic conditions, especially prediabetes and diabetes.

Centers for Disease Control and Prevention. About Insulin Resistance and Type 2 Diabetes.

The good news is there are ways to protect against and even reverse insulin resistance. That’s important because cells rely on insulin around the clock to effectively use glucose for fuel. Plus, reversing insulin resistance can reduce your long-term risk of many chronic illnesses.

Read on to learn all about insulin resistance, how it impacts your blood sugar levels, and the best ways to naturally prevent it.

1. Eat More Plants

Eating more whole, fibre-rich plant foods like beans, lentils, whole grains, leafy greens, vibrant veggies, nuts and seeds is one of the best things you can do to help your body use insulin more efficiently, says Los Angeles-based dietitian Vandana Sheth, RDN, CDCES, FAND. “These foods offer a powerful combination of fibre, antioxidants and anti-inflammatory compounds which help with blood sugar balance and support insulin function,” says Sheth. 

What makes fibre so special? “Dietary fibre slows down the digestion process,” says Dru Rosales, M.S., RD. “As a result, it helps to control blood sugar and cholesterol levels, both of which lead to improved insulin sensitivity.” 

2. Reduce Saturated Fat 

“Excess dietary fat, particularly saturated fat, breaks down into fatty acids and accumulates in your muscle and liver,” says Lauren Plunkett, RDN, LD, CDCES, a registered dietitian and certified diabetes care and education specialist. “These fatty acids stick together and harden the cell wall, which causes insulin resistance.” That, in turn, prompts glucose to accumulate in the bloodstream, resulting in high blood sugar.

High-saturated-fat foods include red and processed meats, full-fat dairy, cream, butter, desserts, baked goods and fried foods. While you don’t have to avoid these foods entirely, it’s wise to have a goal to limit saturated fat to less than 10% of your daily calories. “Intakes greater than this have been shown to increase LDL cholesterol, which is a risk factor for heart disease and type 2 diabetes,” says Rosales.

3. Move Your Body Daily 

There are several ways physical activity helps with insulin resistance. Working muscles need lots of glucose for fuel. When you exercise, your muscles take up glucose and remove it from the bloodstream, whether insulin is available or not. In addition, exercise makes muscle cells more sensitive to insulin. And it helps you build more muscle tissue overall.

What’s the best exercise? The answer is the type you enjoy and can stick to. Aim for 150 minutes of moderate aerobic activity each week, or bump the intensity up to vigorous and shoot for 75 minutes per week. This might look like brisk walking, swimming, biking or jogging. Plus add two days of resistance exercise and some stretching. 

4. Prioritize Sleep 

“Research has shown that sleeping less than the recommended seven hours per night is associated with insulin resistance,” says Rosales. “In addition, [poor] sleep duration and quality are both considered risk factors for type 2 diabetes.”

If you’re not getting seven hours per night, start by going to bed 15 minutes earlier than usual. Once you get acclimated to that, increase by 15 minutes until you hit your goal.  

5. Be Mindful of Stress 

Not all stress is bad, but too much chronic stress can increase insulin resistance. Why? Chronic exposure to stress encourages your body to produce higher levels of stress hormones like cortisol, which can impair glucose metabolism. If this becomes chronic, it can lead to insulin resistance. And when excess stress impairs sleep, it can throw you into a vicious cycle, making things even worse. 

To reduce stress, start small by incorporating activities you enjoy doing. For example, you may try journaling, deep breathing, walking, art, prayer, meditation, yoga, tai chi or any other mindfulness activities that you find soothing.  

6. Consider Weight Loss 

If you are living with overweight or obesity, losing even a small amount of your body weight can increase your insulin sensitivity and help prevent type 2 diabetes, says Rosales. Weight loss is so powerful that research has found that people at high risk for diabetes may reduce their chances of developing diabetes by 58% after losing 5% to 7% of their body weight.

Of course, weight loss can be difficult, especially if you’ve tried to lose weight before only to gain it back. It can be helpful to think “slow and steady” and understand that plateaus will happen. When they do, consider reaching out to a registered dietitian or certified diabetes educator, who can help you find realistic, lasting lifestyle changes to continue to lose weight and keep it off. 

What Is Insulin Resistance? 

Insulin is a hormone produced by your pancreas that helps move glucose from your blood into your muscles, fat cells and liver for energy. However, sometimes, things like weight gain, genetics or a sedentary lifestyle can cause our cells to undergo changes that impair their ability to use insulin effectively. In response, the pancreas produces even more insulin, leading to a vicious cycle known as insulin resistance. Over time, if this cycle becomes chronic, the insulin-producing cells of the pancreas become overworked and lose function, potentially leading to prediabetes or even diabetes.

The encouraging news is, it is often possible to reverse insulin resistance with the diet and lifestyle changes we’ve shared. If you’re not sure where to start, try the tip you find easiest to manage. Then, once you’ve mastered that, try another. Little by little, these small changes can yield meaningful results.

Our Expert Take

You can naturally prevent or reduce insulin resistance with diet and lifestyle changes. Strategies like eating more fibre and less saturated fat, exercising, getting adequate sleep, reducing stress and losing weight—if indicated—can all help your body use the insulin it makes more efficiently. 

These strategies are so effective that when done consistently, they may even reverse insulin resistance, which can prevent, delay and treat diabetes. And it’s never too late to get started. Stack small, consistent changes one day at a time to stay motivated, and reach out for professional help for support and guidance if you feel stuck.

https://www.eatingwell.com/ways-to-reduce-insulin-resistance-for-better-blood-sugar-12077246

4 Supplements That Could Help Support Blood Sugar Levels, According to Dietitians

From eatingwell.com

We promise it’s not apple-cider vinegar 

KEY POINTS 

• Psyllium husk, myo-inositol, magnesium and cinnamon may support healthy blood sugar.
• Healthy habits like eating fibre and walking after meals are foundational for blood sugar.
• Check with your health care team before starting a supplement.

If you’re managing diabetes or just trying to keep your blood sugar steady, you already know the drill: Eat protein, exercise, sleep well, manage stress. It’s a lot, and it’s no wonder you might be eyeing the supplement aisle, wondering if there’s an easier way. Healthy blood sugars matter because chronically elevated glucose is linked to fatigue, increased hunger and cravings, and over time, more serious complications like nerve damage, heart disease and vision problems.

You can’t out-supplement an unhealthy diet, but some supplements have legitimate science behind them for blood sugar support. We asked diabetes experts to walk us through which supplements are actually worth considering and what to keep in mind before adding one to your routine.

A Word on Blood Sugar Supplements

Credit:

Getty Images. EatingWell Design.

Blood sugar control is highly individual, meaning what works for one person may not work for you. This is especially true if you have an underlying health condition, take prescription medications or are pregnant or breastfeeding. Some supplements can interact with diabetes medications or affect blood sugar more than expected, so be sure to consult your medical team before adding one to your routine. 

1. Psyllium Husk Fibre

Psyllium husk is a soluble fibre well known for easing gastrointestinal concerns like constipation, but it’s also helpful for blood sugar support. Because it forms a gel-like substance in the gut, it can slow the absorption of sugar into the bloodstream after meals, which may help blunt post-meal glucose spikes. A 2024 systematic review and meta-analysis of randomized controlled trials found that psyllium supplementation meaningfully lowered fasting blood sugar, haemoglobin A1c and insulin resistance markers, with the biggest benefits seen at doses above 10 grams a day taken consistently over several weeks.

Start low and increase gradually to avoid gas or bloating, and drink plenty of water when taking psyllium, as it absorbs liquid and can contribute to constipation. It can also affect the absorption of certain medications, so it’s best to take it a couple of hours apart from any prescriptions or other supplements.

2. Myo-Inositol

“This is a popular supplement for people with PMOS [polyendocrine metabolic ovarian syndrome], but it actually works well for people with insulin resistance who do not have PMOS,” says Diana Mesa, RD, CDCES. PMOS is the new term for PCOS (polycystic ovary syndrome). 

Inositols occur naturally in the body and play a role in how cells respond to insulin. “High blood sugars can disrupt the way our bodies use inositol, so supplementing with it may improve blood sugars and insulin sensitivity,” Mesa adds.

At recommended doses, which usually range between 2 and 4 grams per day, myo-inositol is generally well tolerated with few side effects. This makes it a reasonable option to discuss with your provider, especially if insulin resistance is your primary concern.

3. Magnesium

Magnesium plays a direct role in how your body uses insulin and moves glucose out of the bloodstream and into cells. People with type 2 diabetes are more likely to have low magnesium levels, and low magnesium status is associated with greater insulin resistance.

Several clinical trials in individuals with prediabetes and type 2 diabetes have found that magnesium supplementation is linked with improvements in fasting blood glucose, with mixed results for haemoglobin A1c levels. While more research is needed, correcting low magnesium levels may support healthy blood sugar levels.

When considering the type of magnesium, various types have been studied for their potential benefits. However, certain forms, like magnesium bisglycinate, are gentler on digestion, while others, such as magnesium oxide and magnesium citrate, may contribute to loose stools.

4. Cinnamon

Cinnamon contains polyphenols that may improve insulin sensitivity, calm inflammation and support a healthier gut microbiome, all of which may influence how well your body regulates glucose, says Kelsey Kunik, RD. She points to a 2024 review that found that consuming as little as 4 grams of cinnamon a day (about 1.5 teaspoons) was linked to measurable improvements in blood glucose levels.

While both Ceylon and cassia cinnamon have been studied for blood sugar support, Ceylon may be a better option if you regularly consume cinnamon in larger amounts. It contains less coumarin, a compound that can affect liver health at high intakes.

Cinnamon may also amplify the effect of blood sugar–lowering medications, so it’s worth mentioning to your provider if you take insulin or other diabetes medications.

Other Tips to Support Blood Sugar

Before reaching for a supplement, a few foundational habits can go a long way.

• Balance Your Carbs. Pair carbohydrates with protein, fibre or healthy fats to slow digestion and help minimize blood sugar spikes after meals.
• Prioritize Fibre. Include fibre-rich foods like vegetables, fruits, whole grains, beans, nuts and seeds regularly. Fibre can help slow the absorption of carbohydrates and support more stable blood sugar levels.
• Move After Meals. Even a short walk after eating can help your muscles take up glucose from the bloodstream. Research suggests that walking soon after a meal can be particularly helpful for reducing post-meal blood sugar levels.
• Get Enough Sleep. Aim for seven to nine hours of sleep per night when possible. Poor or insufficient sleep can negatively affect insulin sensitivity and blood sugar regulation.
• Stay Hydrated. Drinking enough water supports normal blood sugar regulation and helps your kidneys excrete excess glucose when blood sugar is elevated.

Our Expert Take

There’s no single supplement that’s going to transform your blood sugar levels overnight. But if you’re looking for an additional tool to complement healthy habits, psyllium husk, myo-inositol, magnesium and cinnamon are among the options with some research behind them. Your individual needs may be different, so check with your health care team before adding a supplement, especially if you take medication to manage your blood sugar.

https://www.eatingwell.com/supplements-to-support-blood-sugar-levels-12114892

Two in 5 adults have prediabetes — most don’t know it

From wbay.com

New “Undo It” campaign urges a free, online 1-minute risk test

GREEN BAY, Wis. (WBAY) — Two in 5 adults in the United States have prediabetes, and more than 80% of them don’t know it because the condition often comes with no symptoms, according to the Ad Council and the Centers for Disease Control and Prevention.

The two organizations are launching a new campaign called “Undo It” to raise awareness and encourage people to take a free, one-minute prediabetes risk test at doihaveprediabetes.org.

As a parent, this is the kind of thing that’s easy to put off — you feel fine, so why worry about it? But that’s exactly why officials say it’s worth taking a minute to check.

What the campaign encourages

The “Undo It” campaign highlights the importance of knowing your risk and acting on it early.

Officials say an early diagnosis paired with healthy lifestyle changes can reverse prediabetes and prevent or delay Type 2 diabetes. They point to modest changes like diet, physical activity and lowering stress.

Officials also note prediabetes does not automatically lead to Type 2 diabetes.

CDC prevention program

The CDC runs a National Diabetes Prevention Program that officials say has helped up to 58% of participating adults reverse or stop the progression toward Type 2 diabetes.

Risk factors

Officials list several risk factors, including:

• Being overweight
• Low physical activity
• Being over age 45
• Having a family history of diabetes

Christopher Holliday, director of the CDC’s Division of Diabetes Translation, said even having one risk factor is reason enough to take the test.

“Maybe you just have one of the risk factors,” Holliday said. “It is encouraged that you also take the risk test just so you know. It’s very empowering for people to be able to say, yes, I do or no, I don’t, and then be able to adjust accordingly.”

A wake-up call, not a diagnosis

The CDC says prediabetes can be viewed as a wake-up call. Officials encourage people not to be afraid to take the test, then take action.

People can talk to their doctor about what’s best for them.

People can check their own risk by taking the one-minute test at doihaveprediabetes.org.

https://www.wbay.com/2026/09/18/two-5-adults-have-prediabetes-most-dont-know-it/?outputType=amp

The #1 Whole Grain to Eat to Lower Blood Sugar, Recommended by a Dietitian

From eatingwell.com

You may be tempted to avoid carbs for better blood sugar control, but we think you should make room on your plate for this whole grain (at least) 

KEY POINTS

• Whole grains like barley are rich in fibre, which helps stabilize blood sugar.
• It has beta-glucan, a fibre that supports blood sugar control and reduces post-meal spikes.
• Barley’s antioxidants may lower inflammation—linked to diabetes risk and complications.

A common misconception about blood sugar control is that you should avoid all carbohydrates (carbs). While carbs raise blood sugar levels, not all foods with carbs affect the body in the same way. In fact, experts agree that you can (and should) eat certain carbs, like barley, when you have diabetes. 

There are many types of carbohydrates, ranging from simple sugars to complex whole grains. For people with diabetes, choosing the right type of carbs is key to maintaining stable blood sugar levels. Whole grains, in particular, are an excellent choice because they are rich in fibre, which helps slow the absorption of sugar into the bloodstream. Among the various whole grain options, one of the best choices for diabetes is barley. Keep reading to learn why barley stands out as a nutritious and diabetes-friendly grain.

Credit:  EatingWell

How Barley May Help with Blood Sugar Control

It’s a Whole Grain

A “whole” grain still contains all the parts of the plant—the bran, germ and endosperm. By consuming the grain whole, you reap the benefits of all the nutrients packed inside, like fibre, antioxidants, B vitamins and healthy fats. This combination of nutrients makes whole grains particularly beneficial for preventing and managing diabetes. One review study found that people who ate whole grains had a 24% lower risk of developing diabetes than those who rarely ate them.

For people with diabetes, research has also found a benefit of eating more whole grains. One study found that replacing refined grains with whole grains significantly lowered haemoglobin A1C levels, a measure of blood sugar management. Similarly, a meta-analysis concluded that whole-grain consumption supports improved glucose metabolism in folks with diabetes.

It’s Fibre-Rich

There are two types of dietary fibre—soluble and insoluble—and barley offers both. While they’re both important for overall health, soluble fibre is particularly beneficial for blood sugar management. This type of fibre has been shown to help lower blood sugar levels by slowing digestion and forming a thick gel in the digestive tract, which causes less glucose to be absorbed.

Beta-glucan is a type of soluble fibre that’s well-studied for its health benefits. When it comes to beta-glucan content, oats are typically given all the attention. However, barley contains just as much of this fabulous fibre. 

In one study, consuming 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve haemoglobin A1C. Research also suggests that beta-glucan from barley may help improve post-meal blood sugar management and curb appetite.

It May Help Reduce Inflammation

Chronic inflammation and diabetes have an intertwined relationship. There’s evidence that chronic inflammation can increase one’s risk of developing diabetes, and, on the flip side, inflammation is also a complication of diabetes. Incorporating foods rich in antioxidants, like whole grains, can help neutralize the free radicals to blame for chronic inflammation.

All types of barley are rich in phytochemicals like phenolic acid, flavonoids, phytosterols and tocols (a form of vitamin E), all of which have antioxidant effects and may help combat chronic inflammation.

It’s Versatile and Budget-Friendly

Barley is a budget-friendly pantry staple that can be used in a variety of dishes, from soups to salads. Amp up the fibre content of your soup by combining barley with beans, or incorporate more fibre into classic soup recipes by swapping noodles for barley. This grain’s chewy texture and mild flavour also make it a great option for grain-based salads.

Tips to Enjoy Grains While Maintaining Healthy Blood Sugar

Grains aren’t off limits when you are working hard to keep your blood sugar from getting too high. Here’s how to make them a part of your diet while maintaining healthy blood sugar levels.

• Choose Whole Grains: Whole grains, such as oats, quinoa, brown rice and barley are excellent options to help stabilize blood sugar levels. These grains also provide essential nutrients like vitamins, minerals and antioxidants, making them a healthier choice for overall well-being. 
• Make Half Your Grains Whole: Replacing just one portion of refined grains on your plate with barley may help improve blood sugar levels. Multiple studies have found that mixing barley with white rice improved post-meal blood sugar levels in people with diabetes. This is good news if you love white rice or pasta, as it means you don’t have to go all-in on whole grains. Instead, simply try to make at least half of your grains whole. 
• Vary Your Grains: Barley has a similar nutrition profile to oats—a whole grain that’s linked to weight management and improved blood pressure and blood sugar levels. Barley comes in many forms, with pearled barley being the most common type you’ll find at the grocery store. Pearled barley is partially refined, which cuts down on cooking time but also reduces the fibre and nutrient content. For blood sugar management, opt for whole-grain barley—also called hulled barley—which is higher in fibre and essential nutrients. 

• Our Expert Take 

  Carbs don’t have to be off the table when you have diabetes. In fact, they can be incredibly helpful in managing your condition. Working closely with your healthcare provider and dietitian can help determine how many carbs you should eat daily. Prioritising fiber-rich carbohydrates like fruits, vegetables, whole grains and legumes is a solid strategy for lowering blood sugars. Whole grains, like barley, are not only packed with fibre but also offer essential nutrients that support optimal blood sugar control and overall health.

• https://www.eatingwell.com/best-whole-grain-to-lower-blood-sugar-12068452